Bleep test

[Tiredmumtoboy]

I have to pass a bleep test for a job.

I'm struggling I was outside today doing it (Wind and raid admittedly. I have no where else to practice) and could only get to level 3.

I'm 5ft 5 so Im having to run from the start. I keep seeing on forums people saying how easy it is. How level 5.4 is a fast walk when I'm there running on level 1 because if I do a fast walk I miss the bleep!

I feel like giving up!!

How far apart are the ‘cones’ and how long to get to each side?

It's a 15m bleep test same as the police. So level 1 7 seconds between each bleep. If I walk I make it in 7s 33

I'n quite an active and healthy person.

I don’t think you’re expected to be able to walk that distance in 7s though?
it’d be a run/jog to start with.

A lot of people are saying that the first level is a fast walk. My husband can walk it within 7seconds (He's 6ft)

But even so I'm struggling to get above level 3 and in expected to do the whole thing on 23rd October.

What can I do to improve in such a short time?

apart from the levels ( how many are there ) is there a time limit?

A lot of it is to do with timing
can you get someone to run it with you a few times to pace you ?

Bleep test are hard imo. I'm afraid it's practise. X

Practice

5 levels,

Level 1 7 secs - 7 laps
Level 2 6.5 secs - 8 laps
Level 3 6 secs - 8 laps
Level 4 5 secs - 8 laps
Level 5 4.5 secs - 4 laps

Yeah really hard for me.

But alot of people are saying it's easy and the last level is just a quick walk (That's level 5 4.5 seconds) so I feel like a failure

My husband probably could but he's really tall so the first level is a walk for him

I say this as someone who has failed the bleep test for work as well, it is hard and I hate the sounds of the beeps but the only time I found it okay was when I ran with someone else and just concentrated what they were doing, the girls in my office said they say as well
it really is all about timing as well so you aren’t wasting the energy at the earlier levels
Hate the bleep test, I do an alternate one now on a treadmill

It's just practice OP - getting out there and running intervals will really help.

I wouldn't fixate too much on your height either. I mean yes in theory if you have longer legs you can take longer strides ergo you have fewer steps to take, but on the flip side of that most professional runners are very short. You're not at a disadvantage and telling yourself that you are is not good prep mentally.

I also don't think it's unrealistic to say that the first few stages are a fast walk for most people. The first level from memory works out at about 5mph, so 12-min miles .. which can be interpreted as a fast walk or a very slow run.

This is absolutely doable if you put the practice in over the next couple of weeks and tell yourself that you can do it!

I'm 5ft4 and the first level i can do at a walk. Only way to get better at the bleep test is to do more bleep test. I used to do it at work regularly and need level 7+. Usually it only takes a couple of weeks to get up to those sorts or levels practicing every other day. Work on the turn as it can be a game changer at the faster levels.

I've heard kicking off with your dominant foot helps. Im not going to give up. I'll keep practicing.

I can do laps for days just this is tricky for me.

Some one recommended yo-yo training for the bleep test as well, it really can be down to technique and getting the pace right

I did the Yo-yo today and I could complete the bleep test levels with my legs not getting tired. So that was a boost for me.

I'll keep practicing doing the bleep and then the Yo-Yo thank you for suggesting the yo-yo

I have done it many times. You can’t walk it. It is worth practising though and it’s all about the timing. If you pace it correctly you can just push off on one foot and start the next one so you don’t have to stop. I find it easier that way. Definitely download the bleep test and measure out 2 points at the correct distance. Good Luck

You absolutely can do it! it’s a technique problem not a fitness one .